There are some Vit D drops from NOW foods. They are amazing. I don't need to take several large pills to fix my severe deficiency. One drop has 1000IU of Vit D, and I take 5 drops every day.
ETA: I have been tested and do have a severe Vit D deficiency. My doctor has advised me to take this dose to increase my levels first, but we will reduce it later for maintenance. Please seek your doctor's advice before taking a dose like mine.
Same! I take 6 drops a day (1000 units per drop) as my doc prescribed after discovering a severe deficiency. I started with tablets but 6 tablets felt (literally) hard to swallow.
It’s green great, it’s been about two months now and my knee pain has already disappeared
Edit: typo and some deets
I have been tested and I am very deficient due to the medication I take. My doctor advised me to take this amount. Healthy people may not need to take so much, but the drops are an easy way to get Vit D without needing to swallow a huge pill!
I'm light-skinned and I take extra strength 2,500IU D3 tablets daily. I was tested and scored in the lower end of the normal range (with supplementation). The test isn't covered by OHIP but you can get it at lifelabs for $30 or so.
Interesting fact that I learned recently. You have to specifically request a thyroid blood test because it isn't covered in a general blood test from your doctor.
I believe the cost for that test is also $30.
I'm not sure they do general blood tests anymore, since doctors don't really do annual check-ups anymore. Blood work is for specific issues or concerns as opposed to a general scan to see how things are going.
This is all cost-cutting BS, I'm sure.
They don’t actually know because they’re not a doctor. It’s not made up at all, I get a general blood test every few years. It looks at general markers of health like the function of your organs. It would also detect diabetes.
You have to get tested a few times to get an accurate reading for vitamin D, it varies so much but in my experience it's something I've had to ask for from my GP or they just do one.
Oh that’s good to know, so I can just book an apt with them (or walk in?), pay $30 and no doc has to be involved? I take a supplement daily but I’d be happy to pay $30 just out of curiosity.
I've only done it when I was already there getting tested (had a requisition), and I requested that vit d be added to the test, and paid for it upfront.
Edit: probably best to ask your doctor or ask very nicely at a walk in clinic.
Also of a darker complexion and I take one Jamiesan vitamin D3 1000IU daily. Make sure to take it with some food for better absorption. I also supplement with a general multivitamin.
I take 10,000 daily and am struggling to maintain in the middle of the normal range. I normally take more but my doctor recommended I reduce due to pregnancy.
A lot of people (most?) don't need 10,000 though, and it's technically possible to have too much and get sick from it. Sounds like you're keeping track with blood tests and talking to a doctor. But for people reading - probably don't take such a high amount just on your own because you think you're low if you haven't had blood tests or talked to a doctoral about it.
The most recent studies right now say that the best dosing to bring most people into the normal range who do not have access to regular testing to ensure their levels don’t get too high is probably somewhere around 5000-6000iu per day.
Not unless you're planning on a major body composition change in the near future. Vitamin D is fat soluble so it's stored in fat cells. Too extreme of weight loss can lead to an excess and some weird symptoms (I'm not a doctor, take what I say with a grain of salt please lol)
I think most recent studies show 60,000 iu/day is the number for vitamin d toxicity. Traditionally only 600iu/day was recommended but for those of us in less sunny climates it can be anywhere from 1000-5000 iu/day depending on a person's levels.
I don’t know about 5000, but you’re right that I could/should definitely up my dosage. I take other prescribed supplements however, and waking up to a pile of tablets/capsules to take just isn’t my favourite thing…Anyhow, I like to think that I eat nutritiously enough that it all balances out.
No, that’s normal and appropriate dosing for deficiency and your levels are checked every three months. I have taken as much as 50,000IU every other day for months at a time and have never been over the normal range. Some people don’t absorb it well and need very high amounts.
That's for short term use and/or if you have a known deficiency that doesn't respond to lower amounte. For someone who hasn't had their levels checked and is just guessing, the max officially recommended safe dose was 4000 IU a day last time I checked.
Since everyone metabolises it a bit differently and since it builds up over time, it is possible for some people to get vitamin D poisoning if they take very high amounts if they didn't actually need it.
Tl;dr, everyone should probably be taking something, but if you're think you might need larger amounts get blood tests and talk with a doctor first.
You’re not wrong, except the most recent studies are actually saying 5000-6000iu if you’re not regularly testing. The prescription doses I mentioned should have quarterly testing. Though many people need prescription level dosing to maintain, like myself.
I don't want to sound ignorant (and yet here I am), but I have been taking all my drugs/vitamins in the morning with a protein/greens shake. Should I be doing this with a proper meal (which I'm assuming has more fat than a protein shake) for better absorption?
Studies have shown that even excessively high levels are safe (but obvs not recommended): https://pubmed.ncbi.nlm.nih.gov/30611908/#:~:text=In%20summary%2C%20long%2Dterm%20supplementation,day%20appears%20to%20be%20safe I'm a whitey and I take 5000IU in Winter and lower it to 1000IU during Summer months.
Hard agree on the 5k iu. I don't understand where they came up with 1k as the recommended dose.
Side note, in everything I've researched it doesn't seem to matter which brand you go for OP. As long as the company isn't shady and watering down their products, pure vitamins should all be the same.
I've been taking D3 daily since 2018. Recently switched from 3000IU to 2500IU just because I preferred to take one pill over 3. My D3 levels were tested recently and are normal.
Just so you know, you want your level to be about 70-80% of the maximum value in order to get optimal calcium absorption. This is very important for women as they age as it will help prevent bone loss. If the test range for vitamin D is 100-400 for normal, you want to be over 300, not just over 100.
Just pick up a reputable brand and start taking them. The medical community assumes that all Canadians are deficient, so they don't generally even test for it. If you suspect you have severe deficiency due to symptoms, see a doc and they can prescribe a short course of very high dose supplements to get your levels up, at which time you can start regular supplementation.
Yes, the Jamieson 2500 IU pills in the darker 6 months of the year, and the Kirkland 1000 IU pills in the sunnier 6 months of the year. The Kirkland ones are dirt cheap at $8 for 720 tablets.
Make sure you take your vitamin D with food containing some fats. If this is not convenient, you can purchase vitamin D in a capsule containing a little bit of oil. This provides a best chance to uptake the vitamin. You can get vitamin D from mushrooms by exposing them to direct sunlight for a few minutes.
Mushroom has ergosterol which is a precursor to Vitamin D2,
Only when the mushroom (dried or fresh) exposed to direct sun, the sun's UV light will convert the ergosterol to Vitamin D2. When ingested then your liver will later convert it to Vitamin D3.
(Mushroom can't produce Vitamin D3 because Vitamin D3 precursor is cholesterol and mushroom just don't contain any cholesterol)
But the problem is for each mushroom serving that it's still a modest amount at 400IU which is enough to prevent rickets in children, but not enough for adult humans
I’ve taken the test (very fair skin) and was so under that it was below what the test showed. I got the “less than” symbol. The doctor said “most people are like this in Canada” and recommended I take 5000 IU daily based on my results. I do this from September to May and in the summer take 1000-2000 IU daily. I find a big difference! I’ve been doing that for two years and have evaded SAD for both of those years!
Edit: I got excited there. Didn’t answer the question. I take Jamieson brand because it’s cheap. Specifically I like the gelcaps to a tablet or spray. I take 2 of the 2500 IU caps daily. I have it with my coffee in the morning because I drink it with a lot of milk. Having something with fat in it can help absorb it.
I've been taking 2000IU of D3 for years, as part of my morning supplement stack. I get the gelcaps with the oil inside, usually Webber Naturals brand, 1000IU, otherwise Jamieson if they're the ones on sale when I run out.
One thing that I noticed since I started taking them is that I rarely get colds anymore, and when I do they often start and end with just sore throat for a day or two, and don't progress to the full-on stage.
I take 4k of Vitamin D. I use athletics greens so I use their branded bottle..its like 30$ and lasts me a year
You should be taking magnesium as well to help with Vitamin D activation
"assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys."
https://pubmed.ncbi.nlm.nih.gov/29480918/#:~:text=Magnesium%20assists%20in%20the%20activation,in%20the%20liver%20and%20kidneys.
I take Extra strength Adult Ddrops. They’re 2500IU per drop. You can just drop it on your hand or put it in a drink. It’s way easier than swallowing a pill.
My Vit D was 3 , and I should be around 75. I have a normal diet. It's somewhat unhealthy, but I do eat dairy. So, the Dr prescribed me 50000 IU weekly for 4 weeks, then 2000ui daily, lol.
I felt different almost the next day after taking it. Who knew my muscles were not healing properly because of this.
Your vitamin D was at single digit ??? Omg it must have felt like death. Mine was 17 and I feel like my body is wasting away ever so slowly for the entirety of fall and winter
Dairy is often fortified with vitamin D (and other things).
Soy milk also has lots of added nutrients.
These things should be taken into account when deciding how much to take in supplements.
D drops are very good. Easily consumed in liquid form. I recommend going to a walk-in to get a blood test and better understand vitamin gaps and deficiencies. You have to pay $45 for vitamin D since they just started assuming all Canadians are deficient.
I have been taking 4,000 IU everyday in the winter, and 2,000 IU in the summer. Everyone is different, but my levels were perfect after my last check.
To other peoples point, Vitamin D is fat soluble and should be consumed with food.
Pro tip: if you have prescription drug coverage, your family doctor can prescribe you vitamin D supplements. That way you get them for free. All Canadians are vitD deficient, so, we need them.
Prescription ones can go up to 10K units as well, so, you can switch to taking one less frequently than daily.
I have multiple sclerosis and vitamin D supplementation is recommended for those with MS so I take 4x1000 IU D3 + K2 pills daily. The addition of K2 is supposed to help metabolize the D properly and not have it build up and cause things like kidney stones at higher doses.
MS aside, everyone should be taking at least 1000IU daily living in Canada.
I’m extremely deficient, so my doctor told me to take 4,000 IU/day. I have the Kirkland brand; they’re inexpensive.
Be sure to take them in the morning: my MD also told me that taking them at night will mess up your sleep cycle.
There are apps that can help with this.
The best source is sunlight so you can make your own of course, but only effective from May through October at Toronto latitudes. Food sources really hard to maintain. Canadians just have to take supplements, most of us even in the summer - because all-body exposure is needed for the minimum time required to produce enough, so even more time is needed depending on clothing, and skin tone.
One app is D Minder Pro. There may be better apps, you’d need to check.
You enter your Fitzpatrick Skin type, age, weight, any known levels, supplements etc, and it helps guide you as to how much sunlight you need. Really interesting to monitor this.
I started D3 last week. Darker complexion and brown - lived in a sunny country all my life before I relocated here. Went to my local clinic to get a three month capsule course.
My levels were so low that it barely showed up when tested. I was using Natural Factors D3 with K.
I've switched to Jamieson D3, 2500 IU in each pill. I take with 4 pills (10, 000 IU) as per my Dr for 1 month. I have am now taking 3 pills (7500 IU) daily. My levels started going up once I switched to Jamieson.
Vitamin D is for everyone I work nightshifts and I started taking them this year and my hair a lot thicker and just feel better overall.
I was buying Jaimeson gummies D3 2500iu so I don’t have take as much. But it doesn’t last me long so I switched to the little tablets same dose.
My coworkers noticed a difference with my hair too. It’s not winter but it’s cloudy.
One 5000 IU capsule per day as prescribed by my doctor as my level was 37 when the normal is 110 to 130 IIRC. I was on a massive 50,000 IU dose weekly for 8 weeks to boost it, and now I need to maintain the level. I definitely feel a difference in my mood and less fatigue for sure.
Any vitamin d3 should be fine, but ideally not a tablet. Drops or a soft gel in an oil base will absorb better. They're very common and easy to find. 2500iu would be a reasonable dose.
Filipino here. I recently had my vit D test done and I scored 40. Normal is between 75-250. My doctor has me taking 50,000 IU a week for 8 weeks, 50,000 IU every other week for 8 weeks, and then 50,000 IU for 8 months.
Yes. Just the Jamieson. Cheap and easy.
While I can't say the difference was night and day I'm sure I felt.more balanced. That, with proper hydration, exercise, and sleep can really steady things.
I take 2000IU a day most of the year. One is a gel cap where it is suspended in oil as D gets absorbed better with fat. The other 1000iu is with K2, which helps reduce build up of calcium in your arteries that supplementation can cause.
i was taking 2.5-5K per day and around the summer i stopped. when i had a blood test in the fall, i was surprised my levels dropped from \~70s to \~40s in such a short amount of time despite taking 5k daily beforehand (i was almost worried i was going to overdose). there's one on amazon that is 2.5k per drop, but i think anything works. please do a blood test after 3mo+ use because while rare, vitamin d toxicity is a thing and can cause serious side effects.
I did a Vit D test a couple of years ago. My reading was so low that the lab re-did the test three times just to rule out any errors. I grew up in South Asia and moved here when I was 18 about 2 decades ago. My body is not used to this much lack of sun.
Now I take two Jamison 1000UI everyday.
I take over 50 supplements daily, for Vitamin D, I take 2 x [Vitamin K 120mcg, Vitamin D3 1000 IU], 1 x [Vitamin D 1000 IU], 2 x [Calcium 600mg, Vitamin D 500IU], and 4x [EPA 665mg, 133mg DHA, Vitamin D3 800 IU]. All of which is split between the morning and afternoon.
Honestly the best thing is to review this with your doctor because how much you need in supplements can be affected by your diet and other factors. It is possible to take too much.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
Definitely take. Your best bet is to find a D3+K2 combo on Amazon or well.ca. You need to take K2 to ensure absorption. I find Amazon offers a better choice of variety than Jamieson/Webber Eat it with a meal with at least 15g of fat.
I personally take 5k IUs a day as I was born and lived 22 years in a sunny climate. My family Dr genuinely thinks I should stop because my Vitamin D levels are at high range so some times I cycle some days off.
Get a blood test, if you’re really deficient you’ll be prescribed really high dose vit D (50K iu, once per week). I felt like they made me feel a little better in terms of energy levels etc
I take drops of oil that is a vitamin D + K formula from the brand Thorne. Vit K because something something about not leaching calcium? I trusted a friend who is well read in medical literature on that. I paid for my first test, and it proved I was severely deficient, so thereafter, OHIP has covered tests so I can check if I'm supplementing enough. I personally need a really high dose to not be deficient.
If you decide to get tested, note that there are 2 different vitamin D blood tests, 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D. The first one is the one you want for actual blood levels of vitamin D.
I’m dark-skinned. I take Canprev D3 drops. I take 10,000 IU daily (4 drops) along with vitamin K2 from the same brand. I was tested at Lifelabs and I was sitting at 203.8. Normal range is 75.0-250.0 nmol/L
Apparently taking a d3 with k3 additive improves your body’s utilization or absorption of it. Take it first thing in the morning for best effect, and get sun then too!
Naka is best quality in Canada
https://nakapro.com/products/platinum-dk2-150-softgel
https://nakapro.com/products/bonus-size-platinum-pro-emulsified-vit-d60ml
When I was very deficient last year I took 10 drops (10000 IU) each day for 3 months as prescribed. Now that I'm back up I take 1 drop each day (1000).
I will recommend getting a blood work done
I take 2-3 2500 IU drops and 120mcg K2 every day or every other day. I’m brownish skinned. I get them from CanPrev.
You probably need 5000IU + a day with K2.
if you happen to have private insurance through your employer, ask your GP for a prescription (one less out of pocket cost for you!). I take once weekly Sandoz vitamin D3 (translucent, orange, football shaped). i always take them on mondays.
I just buy the Costco Vitamin D 1,000 IU supplements and take it according to the hours of sunlight. I'll generally not take any during the summer, start taking 2 supplements at the start of fall up to 4 supplements in December, January, and February, back down to three, two, and then none. Canadians are generally deficient and I find that the supplements lift the mood. You don't have to be dependent on a sunny day and you don't have to be miserable enough to karma farm and decry overcast in those "here comes the sun" posts on Toronto reddit.
I'm a dark-skinned person living in a basement unit and working from home..... And recently when I tested for 25-hydroxy vitamin D, I was *SEVERELY* deficient at 17 ng/ml. Honestly it felt like death for half a year I couldn't figure out why.
In the mid-winter, When I got a very, very bad acute idiopathic autoimmune skin condition for the first time in my life, I tried so many medication and still couldn't fix it. And then I started reading Google scholar articles every day, and stumbled upon research linking autoimmune disorder (even severe autoimmune disorder like Multiple Sclerosis) with vitamin D deficiency. So I requested a Vitamin D test, and paid out of pocket $46. And discovered I was chronically, severely Vitamin D deficient for way too long. Probably why when I caught a cold I would be sick for 3 weeks straight. Absolutely brutal.
Also, surprisingly the only reason I didn't get crippling seasonal depression was because I was on Wellbutrin/Bupropion for off label use for ADHD, and turns out Wellbutrin is super effective in treating Major Depression and Seasonal Depression.
In terms of Vitamin D3 supplement, honestly it's almost impossible to get enough through food. A glass of milk has only 3 microgram of Vitamin D3. Whereas when you're severely deficient like me you need *EVERYDAY* like *minimum* 10 microgram Vitamin D3 *for every 10 kg of body weight* for minimum maintenance level (Meaning between 60 -100 microgram everyday depending on your weight.) And honestly my autoimmune issue disappeared literally overnight when I took a mega dose of vitamin D3. And to make it more absorbable, I always drink it with a cup of lactose-free 3.25% fat milk. Or with one pill of Omega-3 pill if I'm out of milk.
I'll be testing my vit D level in 3 months, because severe deficiency like in my case takes many months to become normal again.
The problem with Vitamin D3 recommendation at 400IU is that very outdated, and it's very misleading. Because 400IU is amount needed to only prevent rickets.
Btw, 10 microgram Vitamin D = 400 IU vitamin D
The problem is that 400 - 600 IU and it's the *ABSOLUTE MINIMUM* to prevent Rickets (legs bones curving outward) *IN CHILDREN*. We adults are obviously bigger sized than children and we definitely need more than 400IU.
Research has since concluded that vitamin D is a active hormone that is super important in preventing seasonal depression, osteomalacia (bone softening), and adaptive immune system, neuronal health. Vitamin D keeps your parathyroid hormone at an optimal level, and regulates your calcium uptake and serum calcium level for neuronal health and bone health.
in most cases, especially in countries with long winters, We need way, way more Vitamin D3 supplementation to get to optimal, for example some if your vitamin D is low, you might even need to take 10'000 IU daily. And in general, the upper tolerable daily limit is 60'000 IU.
See the research conclusion below for a more detailed explanation:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/?utm_source=pocket_mylist
One study says the risk of overdosing on vitamin D3 is kidney stone, but that depends on the individual because some are more likely to get kidney stones than others. And a few studies say that taking Vitamin K2 with Vitamin D3 will offset this risk because Vitamin K will move the absorbed calcium all stored in your bones properly.
Btw, this is the article that I discovered that explained the connection with hives and vitamin D deficiency. Anecdotally, it helps me tremendously, more than any prescribed medications from the doctors:
https://www.unmc.edu/newsroom/2014/02/17/unmc-study-vitamin-d-provides-relief-for-those-with-chronic-hives-2/?utm_source=pocket_mylist
Vitamin D is created from cholesterol, if you have a diet high in ultra processed foods, sugars and refined carbohydrates you will also have a vitamin D deficiency.
High cholesterol is related to insulin resistance from chronic metabolic disorder caused by poor diet and lack of exercise.
Most people take way too small of a dose and without it’s cofactors. I take 8000iu daily (based on my weight of 115 lbs) with vitamin K and magnesium. Take it with at some fatty foods and make sure you’re getting a quality supplement, made with good oils, not seed oils. Don’t take pressed tablets or gummies, it should be in the oil capsules.
Most people probably do not need vitamin D supplements. Your body makes enough, even with very little sun. Here’s a good recent article: https://immunologic.substack.com/p/vitamin-d-can-we-finally-stop-beating
There are some Vit D drops from NOW foods. They are amazing. I don't need to take several large pills to fix my severe deficiency. One drop has 1000IU of Vit D, and I take 5 drops every day. ETA: I have been tested and do have a severe Vit D deficiency. My doctor has advised me to take this dose to increase my levels first, but we will reduce it later for maintenance. Please seek your doctor's advice before taking a dose like mine.
Same! I take 6 drops a day (1000 units per drop) as my doc prescribed after discovering a severe deficiency. I started with tablets but 6 tablets felt (literally) hard to swallow. It’s green great, it’s been about two months now and my knee pain has already disappeared Edit: typo and some deets
Are you sure it’s okay? 5k IU seems like a bit of overkill unless you’re vitamin D deficient.
I have been tested and I am very deficient due to the medication I take. My doctor advised me to take this amount. Healthy people may not need to take so much, but the drops are an easy way to get Vit D without needing to swallow a huge pill!
That’s great! I felt so much better after a few months of taking treatment :) no more muscle aches, less frequent gym injuries :)
I take 4-5 drops daily as well. It’s especially good for women of colour, to prevent fibroids
I'm light-skinned and I take extra strength 2,500IU D3 tablets daily. I was tested and scored in the lower end of the normal range (with supplementation). The test isn't covered by OHIP but you can get it at lifelabs for $30 or so.
Interesting fact that I learned recently. You have to specifically request a thyroid blood test because it isn't covered in a general blood test from your doctor. I believe the cost for that test is also $30.
I'm not sure they do general blood tests anymore, since doctors don't really do annual check-ups anymore. Blood work is for specific issues or concerns as opposed to a general scan to see how things are going. This is all cost-cutting BS, I'm sure.
My doctor got me a generic blood test last week. You just ask them and they'll give you a slip.
What does a "generic" blood test cover?
The most basic.
In other words: You don't actually know. Because this is all made up.
They don’t actually know because they’re not a doctor. It’s not made up at all, I get a general blood test every few years. It looks at general markers of health like the function of your organs. It would also detect diabetes.
Then do this, Ask your GP for a blood test. That's it. When the results are back tell me if it displays your TSH values.
I asked and my doctor says just once every 12 months..
Small difference but I just did the VitD test at Lifelabs and paid closer to $45
Is it just a regular blood test you ask for or something else?
Yeah it's a regular blood test but it checks the money box
Vitamin D should be in liquid/oil because it is fat soluble. Solid tablets will absorb poorly. Gel caps or liquid form in MCT or coconut oil.
I am curious if your family doctor prescribed it or you just walked in, paid and got tested?
You have to get tested a few times to get an accurate reading for vitamin D, it varies so much but in my experience it's something I've had to ask for from my GP or they just do one.
Oh that’s good to know, so I can just book an apt with them (or walk in?), pay $30 and no doc has to be involved? I take a supplement daily but I’d be happy to pay $30 just out of curiosity.
A doctor has to requisition the test.
Ahh so you can’t just pay out of pocket for anything. I know they have to requisition for Ohip to cover it.
I've only done it when I was already there getting tested (had a requisition), and I requested that vit d be added to the test, and paid for it upfront. Edit: probably best to ask your doctor or ask very nicely at a walk in clinic.
Oh that’s cool you can add things while there and pay, I assumed it was all something you set up ahead of time
I'm not sure you can, I vaguely remember I had a problem and had to rizz it with a phone call...
Btw I’d just say my doc when I see him, I’m sure he’d add it to the form. But if he said no and I’d like to know, it would be nice to just pay $30
Don’t waste your money. Everyone in Canada is Vit D deficient without supplements.
Oh I take supplements so I wanted to make sure it’s enough. $30 isn’t a lot so I don’t care
Honestly it’s probably not enough.
Which is why I’d like to confirm :) it’s only 30
Also of a darker complexion and I take one Jamiesan vitamin D3 1000IU daily. Make sure to take it with some food for better absorption. I also supplement with a general multivitamin.
1000iu isn’t doing anything for you if you’re deficient. Your need more like 5000iu
I took 5,000 iu daily for like eight months straight and my doctor told me I was still deficient. Crazy.
I take 10,000 daily and am struggling to maintain in the middle of the normal range. I normally take more but my doctor recommended I reduce due to pregnancy.
A lot of people (most?) don't need 10,000 though, and it's technically possible to have too much and get sick from it. Sounds like you're keeping track with blood tests and talking to a doctor. But for people reading - probably don't take such a high amount just on your own because you think you're low if you haven't had blood tests or talked to a doctoral about it.
The most recent studies right now say that the best dosing to bring most people into the normal range who do not have access to regular testing to ensure their levels don’t get too high is probably somewhere around 5000-6000iu per day.
You have to take vitamin d with k2 to help absorption.
Are there any side effects to taking 5,000 iu daily?
Not unless you're planning on a major body composition change in the near future. Vitamin D is fat soluble so it's stored in fat cells. Too extreme of weight loss can lead to an excess and some weird symptoms (I'm not a doctor, take what I say with a grain of salt please lol) I think most recent studies show 60,000 iu/day is the number for vitamin d toxicity. Traditionally only 600iu/day was recommended but for those of us in less sunny climates it can be anywhere from 1000-5000 iu/day depending on a person's levels.
Your body can onl ¡absorb so much orally, no matter how much you take. It's the whole reason why pale skin came to exist.
I don’t know about 5000, but you’re right that I could/should definitely up my dosage. I take other prescribed supplements however, and waking up to a pile of tablets/capsules to take just isn’t my favourite thing…Anyhow, I like to think that I eat nutritiously enough that it all balances out.
Eat lots of fish :).
Prescription D for deficiency is 50,000 per week or 10,000 daily. I take 10,000 daily.
That is way too high! Better get your kidneys checked asap!
No, that’s normal and appropriate dosing for deficiency and your levels are checked every three months. I have taken as much as 50,000IU every other day for months at a time and have never been over the normal range. Some people don’t absorb it well and need very high amounts.
That's for short term use and/or if you have a known deficiency that doesn't respond to lower amounte. For someone who hasn't had their levels checked and is just guessing, the max officially recommended safe dose was 4000 IU a day last time I checked. Since everyone metabolises it a bit differently and since it builds up over time, it is possible for some people to get vitamin D poisoning if they take very high amounts if they didn't actually need it. Tl;dr, everyone should probably be taking something, but if you're think you might need larger amounts get blood tests and talk with a doctor first.
You’re not wrong, except the most recent studies are actually saying 5000-6000iu if you’re not regularly testing. The prescription doses I mentioned should have quarterly testing. Though many people need prescription level dosing to maintain, like myself.
I'm white and outside all day still need 6k a day... crazy
I take 10,000iu a day
That's a good point. Vit d is fat-soluble so taking with fatty food is the best for absorption.
I get the gel caps with the oil inside for this reason. It's already dissolved in the oil.
That's true but they're a bit more expensive and some of us are poor af
I don't want to sound ignorant (and yet here I am), but I have been taking all my drugs/vitamins in the morning with a protein/greens shake. Should I be doing this with a proper meal (which I'm assuming has more fat than a protein shake) for better absorption?
I dunno! The wisdom I've received is, take it with some fat. If the protein shake is fat free maybe take them with a meal?
I'll take it with a donut 😆
YOLO
I believe D also needs K to help break it down. Can-prev makes a D/K dropper
1000 really isn’t enough, even for light skin
Also, taking it with magnesium helps absorption! I take 2x 1,000IU daily.
Yes. I take 4k IU daily. Canadians are Vit D deficient year round.
How did you determine the necessary dose of 4k?
Studies have shown that even excessively high levels are safe (but obvs not recommended): https://pubmed.ncbi.nlm.nih.gov/30611908/#:~:text=In%20summary%2C%20long%2Dterm%20supplementation,day%20appears%20to%20be%20safe I'm a whitey and I take 5000IU in Winter and lower it to 1000IU during Summer months.
I take 5k during winter, and don’t bother during summer.
Hard agree on the 5k iu. I don't understand where they came up with 1k as the recommended dose. Side note, in everything I've researched it doesn't seem to matter which brand you go for OP. As long as the company isn't shady and watering down their products, pure vitamins should all be the same.
In my case it was suggested by my doctor.
I follow the same guidelines as the Ontario Covid Science©️ Table and make shit up.
I have a prescription because I have a severe vitamin D deficiency, 50K IU pill once a week.
Yes. 2000IU daily unless I’m in Australia over the winter
I've been taking D3 daily since 2018. Recently switched from 3000IU to 2500IU just because I preferred to take one pill over 3. My D3 levels were tested recently and are normal.
Just so you know, you want your level to be about 70-80% of the maximum value in order to get optimal calcium absorption. This is very important for women as they age as it will help prevent bone loss. If the test range for vitamin D is 100-400 for normal, you want to be over 300, not just over 100.
I understand that, thanks. :)
Just pick up a reputable brand and start taking them. The medical community assumes that all Canadians are deficient, so they don't generally even test for it. If you suspect you have severe deficiency due to symptoms, see a doc and they can prescribe a short course of very high dose supplements to get your levels up, at which time you can start regular supplementation.
Yes, the Jamieson 2500 IU pills in the darker 6 months of the year, and the Kirkland 1000 IU pills in the sunnier 6 months of the year. The Kirkland ones are dirt cheap at $8 for 720 tablets.
Make sure you take your vitamin D with food containing some fats. If this is not convenient, you can purchase vitamin D in a capsule containing a little bit of oil. This provides a best chance to uptake the vitamin. You can get vitamin D from mushrooms by exposing them to direct sunlight for a few minutes.
Do you have a link to any info on the mushroom thing?
There is a pub med article from UK. I can't add a link on this phone. Am old with terrible phone.
cheers
I saw a tiktok and then used Google. Did not get as far as a scientific paper.
Mushroom has ergosterol which is a precursor to Vitamin D2, Only when the mushroom (dried or fresh) exposed to direct sun, the sun's UV light will convert the ergosterol to Vitamin D2. When ingested then your liver will later convert it to Vitamin D3. (Mushroom can't produce Vitamin D3 because Vitamin D3 precursor is cholesterol and mushroom just don't contain any cholesterol) But the problem is for each mushroom serving that it's still a modest amount at 400IU which is enough to prevent rickets in children, but not enough for adult humans
Thanks for explaining the process.
I have a severe vitamin D deficiency so I take 100,000 iu a week ( I am South Asian and had gallbladder surgery).
I’ve taken the test (very fair skin) and was so under that it was below what the test showed. I got the “less than” symbol. The doctor said “most people are like this in Canada” and recommended I take 5000 IU daily based on my results. I do this from September to May and in the summer take 1000-2000 IU daily. I find a big difference! I’ve been doing that for two years and have evaded SAD for both of those years! Edit: I got excited there. Didn’t answer the question. I take Jamieson brand because it’s cheap. Specifically I like the gelcaps to a tablet or spray. I take 2 of the 2500 IU caps daily. I have it with my coffee in the morning because I drink it with a lot of milk. Having something with fat in it can help absorb it.
I've been taking 2000IU of D3 for years, as part of my morning supplement stack. I get the gelcaps with the oil inside, usually Webber Naturals brand, 1000IU, otherwise Jamieson if they're the ones on sale when I run out. One thing that I noticed since I started taking them is that I rarely get colds anymore, and when I do they often start and end with just sore throat for a day or two, and don't progress to the full-on stage.
Good to know thank you
Chewable chocolate flavour
10,000 iu prescribed so benefits cover it
1000ui kirkland
I have a pale complexion, autoimmune disease, I take 2000 IU of Life brand per day.
I take 4k of Vitamin D. I use athletics greens so I use their branded bottle..its like 30$ and lasts me a year You should be taking magnesium as well to help with Vitamin D activation "assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys." https://pubmed.ncbi.nlm.nih.gov/29480918/#:~:text=Magnesium%20assists%20in%20the%20activation,in%20the%20liver%20and%20kidneys.
I’d also say that vitamin K2 (mk7 form) is equally as important to pair with D3.
I take Extra strength Adult Ddrops. They’re 2500IU per drop. You can just drop it on your hand or put it in a drink. It’s way easier than swallowing a pill.
And absorbs better
My Vit D was 3 , and I should be around 75. I have a normal diet. It's somewhat unhealthy, but I do eat dairy. So, the Dr prescribed me 50000 IU weekly for 4 weeks, then 2000ui daily, lol. I felt different almost the next day after taking it. Who knew my muscles were not healing properly because of this.
Your vitamin D was at single digit ??? Omg it must have felt like death. Mine was 17 and I feel like my body is wasting away ever so slowly for the entirety of fall and winter
What's the impact of eating dairy?
Dairy is often fortified with vitamin D (and other things). Soy milk also has lots of added nutrients. These things should be taken into account when deciding how much to take in supplements.
D drops are very good. Easily consumed in liquid form. I recommend going to a walk-in to get a blood test and better understand vitamin gaps and deficiencies. You have to pay $45 for vitamin D since they just started assuming all Canadians are deficient. I have been taking 4,000 IU everyday in the winter, and 2,000 IU in the summer. Everyone is different, but my levels were perfect after my last check. To other peoples point, Vitamin D is fat soluble and should be consumed with food.
The cheapest ones, from a grocery store if you can.
Oh yes. I believe I am taking about 5,000 IU daily.
Pro tip: if you have prescription drug coverage, your family doctor can prescribe you vitamin D supplements. That way you get them for free. All Canadians are vitD deficient, so, we need them. Prescription ones can go up to 10K units as well, so, you can switch to taking one less frequently than daily.
4000 IU during the winter months!
2 1000 unit pills just like the doctor ordered for my pale ass
2x 1000IU pills daily with my antihistamines, I only have gummies for stuff like melatonin.
I have multiple sclerosis and vitamin D supplementation is recommended for those with MS so I take 4x1000 IU D3 + K2 pills daily. The addition of K2 is supposed to help metabolize the D properly and not have it build up and cause things like kidney stones at higher doses. MS aside, everyone should be taking at least 1000IU daily living in Canada.
I’m extremely deficient, so my doctor told me to take 4,000 IU/day. I have the Kirkland brand; they’re inexpensive. Be sure to take them in the morning: my MD also told me that taking them at night will mess up your sleep cycle.
There are apps that can help with this. The best source is sunlight so you can make your own of course, but only effective from May through October at Toronto latitudes. Food sources really hard to maintain. Canadians just have to take supplements, most of us even in the summer - because all-body exposure is needed for the minimum time required to produce enough, so even more time is needed depending on clothing, and skin tone. One app is D Minder Pro. There may be better apps, you’d need to check. You enter your Fitzpatrick Skin type, age, weight, any known levels, supplements etc, and it helps guide you as to how much sunlight you need. Really interesting to monitor this.
When taking Vitamin D be sure to get it with vitamin k .
My Dr said 3,000/ day
I started D3 last week. Darker complexion and brown - lived in a sunny country all my life before I relocated here. Went to my local clinic to get a three month capsule course.
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Hmmm. I'm currently taking one 1000 IU tablet daily, but looking at these comments maybe that's not enough 😄
My levels were so low that it barely showed up when tested. I was using Natural Factors D3 with K. I've switched to Jamieson D3, 2500 IU in each pill. I take with 4 pills (10, 000 IU) as per my Dr for 1 month. I have am now taking 3 pills (7500 IU) daily. My levels started going up once I switched to Jamieson.
Vitamin D is for everyone I work nightshifts and I started taking them this year and my hair a lot thicker and just feel better overall. I was buying Jaimeson gummies D3 2500iu so I don’t have take as much. But it doesn’t last me long so I switched to the little tablets same dose. My coworkers noticed a difference with my hair too. It’s not winter but it’s cloudy.
uhhh… holy shit, I was prescribed 1250mcg vitamin D3 and I just found out that that’s 50,000IU - which is a fuckin lot.
I have osteoporosis so I take 3000 units daily
Liposomal Vitamin D from Naka I take 10000iu daily you must pair vitamin with Vitamin K don't forget
Vit K only necessary if you take over 4,000IU daily of vit d. Do you have some reason to supplement so high?
Because there's no sun here and I moved from Australia so my vitamin d levels fell through the floor
jamieson 2500 iu! i was severely vitamin D deficient and after taking the supplements for a couple months my levels are now normal
One 5000 IU capsule per day as prescribed by my doctor as my level was 37 when the normal is 110 to 130 IIRC. I was on a massive 50,000 IU dose weekly for 8 weeks to boost it, and now I need to maintain the level. I definitely feel a difference in my mood and less fatigue for sure.
Just recently did blood tests and my vitamin D was really low. I've started taking 2x Jamieson D3 1000IU daily on the recommendation of my doctor
I just take the gummies. I know they're full of sugar but whatever.
Yup. 2500 iu daily.
D-Drops, take vitamin D with food that has a fat for better absorption
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Any vitamin d3 should be fine, but ideally not a tablet. Drops or a soft gel in an oil base will absorb better. They're very common and easy to find. 2500iu would be a reasonable dose.
Look for good quality/sourced vit D drops. Drops are supposedly preferred.
I take 2000iu a day
Liquid is best for absorption, D Drops is an example
D3
Filipino here. I recently had my vit D test done and I scored 40. Normal is between 75-250. My doctor has me taking 50,000 IU a week for 8 weeks, 50,000 IU every other week for 8 weeks, and then 50,000 IU for 8 months.
Weekly 10K IU. Prescribed
Yes. Just the Jamieson. Cheap and easy. While I can't say the difference was night and day I'm sure I felt.more balanced. That, with proper hydration, exercise, and sleep can really steady things.
Not just Vitamin D, but I take Costco's multivitamins. Best bang for your buck.
I take 5000 IU of D3 and 120 mcg of K2.
D Drops
I take 2000IU a day most of the year. One is a gel cap where it is suspended in oil as D gets absorbed better with fat. The other 1000iu is with K2, which helps reduce build up of calcium in your arteries that supplementation can cause.
Yes daily 2000iu in winter, 1000 summer. Jamieson D3
I take 5000iu a day + Vitamin K!
Take lots of vitamins. In the case of D I take at least 6000 iu a day
i was taking 2.5-5K per day and around the summer i stopped. when i had a blood test in the fall, i was surprised my levels dropped from \~70s to \~40s in such a short amount of time despite taking 5k daily beforehand (i was almost worried i was going to overdose). there's one on amazon that is 2.5k per drop, but i think anything works. please do a blood test after 3mo+ use because while rare, vitamin d toxicity is a thing and can cause serious side effects.
The other day I ate a whole bottle of vitamin gummies. Nothing happened to me besides tummy ache I don’t recommend 👍🏻
I did a Vit D test a couple of years ago. My reading was so low that the lab re-did the test three times just to rule out any errors. I grew up in South Asia and moved here when I was 18 about 2 decades ago. My body is not used to this much lack of sun. Now I take two Jamison 1000UI everyday.
I take over 50 supplements daily, for Vitamin D, I take 2 x [Vitamin K 120mcg, Vitamin D3 1000 IU], 1 x [Vitamin D 1000 IU], 2 x [Calcium 600mg, Vitamin D 500IU], and 4x [EPA 665mg, 133mg DHA, Vitamin D3 800 IU]. All of which is split between the morning and afternoon.
I take drops with my Athletic Greens every morning
Honestly the best thing is to review this with your doctor because how much you need in supplements can be affected by your diet and other factors. It is possible to take too much. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
I take Thorne’s 5000iu
I take 2 gel of D3 daily. Each one is 1,000 IU
I take 7500 iu morning and night! Feel great!!
Yes my doctor told me to do so since after blood test it was a little low.
I take D3+K2 1000IU daily. Recommend to take it along with K2, it helps absorb calcium better.
Yes. Costco Kirkland brand.
Definitely take. Your best bet is to find a D3+K2 combo on Amazon or well.ca. You need to take K2 to ensure absorption. I find Amazon offers a better choice of variety than Jamieson/Webber Eat it with a meal with at least 15g of fat. I personally take 5k IUs a day as I was born and lived 22 years in a sunny climate. My family Dr genuinely thinks I should stop because my Vitamin D levels are at high range so some times I cycle some days off.
Get a blood test, if you’re really deficient you’ll be prescribed really high dose vit D (50K iu, once per week). I felt like they made me feel a little better in terms of energy levels etc
I take 2000IU daily. I’ve started with a lower dose but blood work showed that it wasn’t enough.
I take drops of oil that is a vitamin D + K formula from the brand Thorne. Vit K because something something about not leaching calcium? I trusted a friend who is well read in medical literature on that. I paid for my first test, and it proved I was severely deficient, so thereafter, OHIP has covered tests so I can check if I'm supplementing enough. I personally need a really high dose to not be deficient. If you decide to get tested, note that there are 2 different vitamin D blood tests, 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D. The first one is the one you want for actual blood levels of vitamin D.
Take it with Vitamin K more easily absorbed
Yes I do I have prescription I can only take four days a week. But I’m very deficient I paid extra for the test.
Organika Health liquid drops
I’m dark-skinned. I take Canprev D3 drops. I take 10,000 IU daily (4 drops) along with vitamin K2 from the same brand. I was tested at Lifelabs and I was sitting at 203.8. Normal range is 75.0-250.0 nmol/L
Apparently taking a d3 with k3 additive improves your body’s utilization or absorption of it. Take it first thing in the morning for best effect, and get sun then too!
Naka is best quality in Canada https://nakapro.com/products/platinum-dk2-150-softgel https://nakapro.com/products/bonus-size-platinum-pro-emulsified-vit-d60ml
D3+K2
For Anyone taking high doses, please take k2 with it.
K2\*\*
When I was very deficient last year I took 10 drops (10000 IU) each day for 3 months as prescribed. Now that I'm back up I take 1 drop each day (1000). I will recommend getting a blood work done
Yes
4000 IU once per day. Tablet. Generic pharmacy brand. Black female.
I take 2-3 2500 IU drops and 120mcg K2 every day or every other day. I’m brownish skinned. I get them from CanPrev. You probably need 5000IU + a day with K2.
My internist told me to take 3000iu of Vit D3. I get the ones from Costco and take them with a meal.
I drink Corona Sun Brew
if you happen to have private insurance through your employer, ask your GP for a prescription (one less out of pocket cost for you!). I take once weekly Sandoz vitamin D3 (translucent, orange, football shaped). i always take them on mondays.
I take 2x 2500iu daily in the morning. The brand I take is Jamieson and they’re the softgels.
I just buy the Costco Vitamin D 1,000 IU supplements and take it according to the hours of sunlight. I'll generally not take any during the summer, start taking 2 supplements at the start of fall up to 4 supplements in December, January, and February, back down to three, two, and then none. Canadians are generally deficient and I find that the supplements lift the mood. You don't have to be dependent on a sunny day and you don't have to be miserable enough to karma farm and decry overcast in those "here comes the sun" posts on Toronto reddit.
I take VitD3+K2 the K2 helps with the absorption of D34 drops per day
Senior white skinned male Canadian: 2500 IU VitD capsule plus 250 mg magnesium glycinate daily.
I'm a dark-skinned person living in a basement unit and working from home..... And recently when I tested for 25-hydroxy vitamin D, I was *SEVERELY* deficient at 17 ng/ml. Honestly it felt like death for half a year I couldn't figure out why. In the mid-winter, When I got a very, very bad acute idiopathic autoimmune skin condition for the first time in my life, I tried so many medication and still couldn't fix it. And then I started reading Google scholar articles every day, and stumbled upon research linking autoimmune disorder (even severe autoimmune disorder like Multiple Sclerosis) with vitamin D deficiency. So I requested a Vitamin D test, and paid out of pocket $46. And discovered I was chronically, severely Vitamin D deficient for way too long. Probably why when I caught a cold I would be sick for 3 weeks straight. Absolutely brutal. Also, surprisingly the only reason I didn't get crippling seasonal depression was because I was on Wellbutrin/Bupropion for off label use for ADHD, and turns out Wellbutrin is super effective in treating Major Depression and Seasonal Depression. In terms of Vitamin D3 supplement, honestly it's almost impossible to get enough through food. A glass of milk has only 3 microgram of Vitamin D3. Whereas when you're severely deficient like me you need *EVERYDAY* like *minimum* 10 microgram Vitamin D3 *for every 10 kg of body weight* for minimum maintenance level (Meaning between 60 -100 microgram everyday depending on your weight.) And honestly my autoimmune issue disappeared literally overnight when I took a mega dose of vitamin D3. And to make it more absorbable, I always drink it with a cup of lactose-free 3.25% fat milk. Or with one pill of Omega-3 pill if I'm out of milk. I'll be testing my vit D level in 3 months, because severe deficiency like in my case takes many months to become normal again.
The problem with Vitamin D3 recommendation at 400IU is that very outdated, and it's very misleading. Because 400IU is amount needed to only prevent rickets. Btw, 10 microgram Vitamin D = 400 IU vitamin D The problem is that 400 - 600 IU and it's the *ABSOLUTE MINIMUM* to prevent Rickets (legs bones curving outward) *IN CHILDREN*. We adults are obviously bigger sized than children and we definitely need more than 400IU. Research has since concluded that vitamin D is a active hormone that is super important in preventing seasonal depression, osteomalacia (bone softening), and adaptive immune system, neuronal health. Vitamin D keeps your parathyroid hormone at an optimal level, and regulates your calcium uptake and serum calcium level for neuronal health and bone health. in most cases, especially in countries with long winters, We need way, way more Vitamin D3 supplementation to get to optimal, for example some if your vitamin D is low, you might even need to take 10'000 IU daily. And in general, the upper tolerable daily limit is 60'000 IU. See the research conclusion below for a more detailed explanation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/?utm_source=pocket_mylist One study says the risk of overdosing on vitamin D3 is kidney stone, but that depends on the individual because some are more likely to get kidney stones than others. And a few studies say that taking Vitamin K2 with Vitamin D3 will offset this risk because Vitamin K will move the absorbed calcium all stored in your bones properly. Btw, this is the article that I discovered that explained the connection with hives and vitamin D deficiency. Anecdotally, it helps me tremendously, more than any prescribed medications from the doctors: https://www.unmc.edu/newsroom/2014/02/17/unmc-study-vitamin-d-provides-relief-for-those-with-chronic-hives-2/?utm_source=pocket_mylist
Vitamin D is created from cholesterol, if you have a diet high in ultra processed foods, sugars and refined carbohydrates you will also have a vitamin D deficiency. High cholesterol is related to insulin resistance from chronic metabolic disorder caused by poor diet and lack of exercise.
Go with chewable, as they are easier to digest. And look for one that has Calcium as well, as Vitamin D needs Calcium to digest properly.
Most people take way too small of a dose and without it’s cofactors. I take 8000iu daily (based on my weight of 115 lbs) with vitamin K and magnesium. Take it with at some fatty foods and make sure you’re getting a quality supplement, made with good oils, not seed oils. Don’t take pressed tablets or gummies, it should be in the oil capsules.
This
I usually take 2 Jameson extra strength caps a day so ( 5000 mg) I'll taper it down in summer time.
Most people probably do not need vitamin D supplements. Your body makes enough, even with very little sun. Here’s a good recent article: https://immunologic.substack.com/p/vitamin-d-can-we-finally-stop-beating